i mean it's not simple at all. he's completely incorrect. 16 calories is nowhere near enough to add because any tiny variation will completely throw off that dailys growth. it's far more simple to add more calories than that to your daily bulk to make up for any minor changes in the day that may occur because we are not robots who live the exact same life day after day for a year straight.
@@reenamola2162 People who are discipled and have a purpose in life live like that! You are in the majority, while us disciplined people are the minority!
I wish I found out about Mike’s guidelines and principles 10 years ago when I started weight training. It would have saved me from a lot of pain and injuries due to the fact I was exercising with way too much intensity for 6 days a week and each session lastest about 2 hours. Listening to his stuff and examining what I used to do, it makes perfect sense that I plateaued, got injured and then had to take years off to rehabilitate not just my muscular system but also my central nervous system. I was fed the misinformation that I needed to eat excessive amounts of protein and food in general and train like crazy each and everyday. I also kept using more and more steroids and experimenting with different drugs to promote growth and healing, and it still never got me through that plateau. It actually probably just further hindered my central nervous system and my ability to recover. It all makes sense now. I’m just glad I reached that point of exhaustion and stopped using drugs to try and combat my fatigue and took care of myself. It’s a shame his ideologies and lectures weren’t being highlighted. I think it’s due to the change of the physiques on the Olympia stage. Everyone was pushing “become a mass monster” Like everyone else keeps saying, Mike was ahead of his time. He was a very smart person. I don’t know why this stuff isn’t pushed more. It’s gold and can save a lot of young guys from over doing it and possibly dying from drug use. You live and learn though. I’m glad I eventually stumble across this stuff. So thank you TH-cam algorithm. You’re actually good for once lol.
Hey man, thanks for sharing your life experience. A living proof to some who still doubt Mike. I hope those damages get undone as much and as soon as possible.
Arnie was my all time great in terms of physique. I'm in the gym a lot and have trained for about 16 years with little knowledge of bodybuilding. I'm not a body builder I just lift. Having stumbled across mentzer this week I'm in awe. To me this man has the best physique of all time. This is guy to follow
Imagine what he would have brought to bodybuilding if they didn't crush him @ the 1980 Mr Olympia. He had multiple Mr O titles ahead of him. So sad he "retired" too early. True icon. RIP Mr. Heavy Duty. Fortunate to have seen him compete @ 79 Mr Olympia
Him retiring in the face of rigged results is more notable than if he had won 10 olympia titles. That’s integrity. Shame on every other bodybuilder at those rigged shows that crawled back the next year for scraps
I love Mike Mentzer, my favourite body builder of all time, I’m doing online coaching with a body builder he taught called John Heart. Minimal high intensity workouts, calorie counting, I love it ❤️
Thanks John I’m just reading Yours and Mikes Book H.I.T . Mike was such a Golden Era Legend and I’ve only just really studied Him and what I noticed straight away is His intelligence and the beautiful and elegant way He expressed His words on His beliefs in what works and what is unnecessary . He’s The Man ! 1980 Mr Olympia was Mikes all day
Someone showed me this 10 years ago it changed and undoubtedly saved my life! I coupled it with 3 exercises 1 set to failure every seven days in 9 months I lost almost 100lbs this stuff is biblical!
This feels so good to watch, just got my crunch gym membership. waited till now for all the New years resloution starters to quit. march is usually about when they quit going to the gym so it should be nice and quiet....
Get the books High Intensity Training the Mike Mentzer way and The Wisdon of Mike Mentzer. I have just finished both and a wealth of information is contained within.
And don't forget rest, stress management, and micronutrients. You can eat the right calories and macro, train intensely and frequently, but if you don't do all the above, you're not getting anywhere. When people says bodybuilding is not a sport or a hobby, it's a lifestyle, they literally mean you do it 24/7. From how you sleep, how you eat, how you move in your workplace and commute to them, how you train in the gym, how you buy clothes and gro yourself to keep your mental health, the contents you consume to balance motivation and satisfaction, LITERALLY ALL OF THEM.
I am trying to lose weight and down to my last 12 pounds and it is getting a little harder to stay on the wagon, but I am seeing the eye at the end of the tunnel and I am starting to feel rejuvenated and will press forward. 1500-1600 calories a day for the next six weeks should get me there.
Super interesting point about bigger bodybuilders getting hotter because they don’t radiate heat as efficiently as smaller people, and thus become more food efficient and therefore need less food I’d never thought of that !!!!! Again Mentzer thinks about things in ways different to the average Meathead Thanks for posting John Chris
It doesn't explain the entire phenomenon and he is unaware of TEF as it relates to food intake/macronutrient profile (as part of TDEE, apart from BMR/RMR, EAT, and NEAT/SPA) and body temperature, but it is a neat idea. Mark, ofc, would have probably not known of the Constrained Energy theory or Dual Intervention Model either.
Maybe I misunderstood this but I don't get how it could be right. How does a 300lb person at 10% body fat not require more calories than a 150lb person at 10% body fat to maintain?
@@SpodyOdy of course the 300 man would require more calories to maintain size. But since most energy is lost as heat to stay warm it makes sense, bc bigger animals are more efficient in retaining heat.
@@SpodyOdy They do require more calories than a 200 pound person but in context of the extra 100 pounds the difference starts to get smaller and smaller. 5:25 listen again
If your someone that struggles with your weight either want to gain or lose you should understand this principle to reach your goals. Even though nobody wants to be counting calories the math makes sense and if you do these things you should be able to reach your goals .
@@MrTonyBarzini Determining maintenance calorie need is exactly the same irregardless of the fitness level or body type. Nutritional needs are universal.
My thoughts exactly. I think 1-2 weeks is needed at least. Doing maintenance for 2-3 weeks and tracking it is perfect. Considering Mentzer says to take a 2-3 week break from training before starting Heavy Duty. It all lines up!
I think it's just the starting point, obviously you should always be weighing yourself each day and measure your waistline, easiest way too track if your going in the right direction. Then just add or subtract some calories if needed.
The audio is what it is; cassette tape recording in amongst a crowd in large room 21 years ago. These (for the most part) are not in-studio recordings.
@@HEAVYDUTYCOLLEGE excuse me I didn't want to complain. There are possibilities to change it a bit. Maybe there I a audio engineer in the follower crowd. Would be great. Lime your content. ✋
How a person with more muscle mass have slower metabolism rate after certain point? Usually a person with more muscle mass tends to have more metabolic rate inorder to maintain muscle mass .. But mentzer said opposite to this logic.. Can anyone explain it?
I believe his reason was that a large percentage of calories are spent maintaining body heat, as the muscle gets bigger the amount of heat generated within the body increases to a greater extant than the external surface area (where cooling takes place) meaning less calories get heating the interior of the body.
Whatever it takes. Nice tip the olive oil, another thing im gona add is more fruits, I have been eating arrount 2 fruits per day, im gonna start eating 5 even 7 fruits per day.
i don't believe 16 calories would make any significant difference. If its a little bit hotter outside or you walk a few more steps those calories are burnt. 500+ calorie surplus seems reasonable
To grow 10 lbs of muscle you need 16 extra calories a day? That's only 5840 calories extra per year. 1 lb of muscle is about 4000 calories so that's just over 1lb not 10lb. And that's assuming it all goes towards muscle building with no waste.
150-200 extra calories does sound more common sense. Though calories are kind of a questionable measure anyway, and some calories are way more efficient than others. (E.g., watermelon vs. French fries)
@@canobenitez basically what you eat determines the metabolic response. High glycemic foods trigger a greater insulin response, and when there’s no immediate need for these simple fast-acting sugars, such as when glycogen storage is full and you’re sedentary, it gets stored as fat easily.
@@MrTonyBarzini I don't see how that is possible if protein is 4 calories per gram. 600 calories is only 150 grams of protein. How can 150 grams also equal 1lb?
To gain 10 lbs in one year, a person would need to consume (10 lbs * 3500 cal/lbs)/365 days = 95 calories extra per day.... not sure where he's getting 16 calories
He did some math in a different video saying that muscle is like 22%-25% protein with the remaining percent being mostly water and a little bit of other tissue. That may be the case but I don’t think it is possible to measure calories accurately enough to eat an extra 16 exactly per day. There are errors in everything and even when you eat in a surplus one reaction of the body is to move more to burn off the calories. A lean bulk nowadays is usually around 200 extra calories above maintenance to account for errors in calorie measurements. Plus it is more of a feedback loop by measuring how much weight you are gaining per week or month to adjust your surplus.
A pound of FAT has 3500 calories. A pound of muscle has 600 calories (10*600)/365=16.43 I don’t think the body would use 600 calories to make a pound of 600 calorie muscle. It’s not as much as 4.5 times as general media says. Most likely within the 2-3x range. 1200-1800.
@Mintoness We dont choose how our body stores calories. You cant consume 700 calories and expect all of it to be muscle. It doesnt work that way. You consume calories and a portion of it turns to fat and the other turns into muscle. That's the reason bodybuilders bulk and cut. If it was as simple as eating 700 calories more, everyone would do it
I was really liking this guy for the first 10 videos. He's lost me on a few recently. I think a lot of his stuff worked for him but after he had already achieved his size and strength, and with the support of anabolics. I believe what he said about it being very easy to maintain muscle. Gaining muscle naturally tho, it just doesn't make sense. Most fitness coaches will tell you that you need to be in a 10% surplus. So for most people that is an additional 200 to 350 calories. I've talked to lots of people who have said they are in a 100cal surplus for years gaining maybe 1 to 2lbs of muscle a year, if any. They said as soon as they bumped that surplus up to 300cal to 500cal over, they were throwing around significantly more weight in their exercises regularly. I think what he is saying might work if you're doing a body recompisition program where you already have extra fat, but if you were at a low body fat already, you would need way more than 16 additional calories to notice any growth. To keep this in perspective, 16 extra cal over 365 days is only 5,840. How do you build 10lbs of muscle in sub 6,000 cal? Excerpt from an article: Fat Loss: Scenario A If a person creates a 3,500 caloric deficit, that deficit does not come solely from fat. That person may get 90% of the energy deficit from stored fat, for instance, while the other 10% comes from LBM/protein. In that scenario 10%, or 350 calories, comes from LBM, which has 600 calories per pound (remember that factoid!). That’s equates to about a half a pound of weight loss. The remaining 90%, or 3150 calories, come from fat, which equates to just under one pound of fat loss. Therefore, the total weight loss for that person would be about 1.4lbs (0.5lbs from LBM and 0.9lbs from fat). So to lose an actual pound of fat in this scenario requires about 10% of a larger deficit than the 3,500 (a 3,850 calorie deficit) since 10% of the energy came from the breakdown of protein. If that math just broke your brain, relax. This is exactly why focusing on 3500 calories = one pound can be an exercise in futility. Calories in a Pound of Muscle In general, there are 700 calories worth of energy in a pound of muscle tissue. And because there a fewer calories in a pound of muscle, body weight will go down quicker if more muscle is lost, as opposed to body fat. For instance, in a theoretical (and completely impossible) example in which a person loses 100% muscle as a result of a 3,500-calorie deficit, they would lose 5lbs (3,500 calories/700 calories per pound). Unfortunately this does not work the opposite way. And before you get your hopes up, I must clarify that it does take more than 700 calories to build a pound of muscle. Some people have assumed that if a pound of muscle only contains 700 calories then to create a pound of muscle, you only need to eat 700 calories above maintenance. If this thinking was correct, then you could gain a pound of muscle every month by eating 23 calories per day over maintenance. If that sounds too good to be true.....it is. It takes more energy to store calories in the body when weight is being gained. So even though one pound of muscle may only contain about 700 calories, it may take 2000 or more calories to build that muscle in the first place. And therefore, even if you create a 3,500 surplus and 100% muscle was being gained, you wouldn’t gain 5lbs of muscle. In reality, you’d gain closer to 1.75lbs. Real talk: This is why a small calorie surplus is needed, consistently, to create a new pound of muscle. You need about 2800 or so excess calories to build a pound of muscle. When we consisder that most people can only gain a few pounds of actual muscle maximally per month, that comes down to 200-300 calories over maintenance daily. Not much at all. And you can't force muscle growth which means eating more will only lead to fat gain. *End Except*
If a calorie is a calorie is a calorie, fat could be used for high-intensity contractions. It can't, because carbohydrate is the only macronutrient that can be metabolised in the absence of oxygen. Similarly, carbohydrate stimulates more insulin, with fat stimulating relatively little, and protein somewhere between the two. Ergo, the more carbohydrate you eat the more your metabolism is primed to store fat, at which times it cannot burn fat for fuel. The experts are completely wrong in what they are recommending as the macro ratio for a healthy diet
healthy ratiofor who? sedentary people? or people wanting to build muscle? what ratio would you recommend? what is your source and your credentials to say so?
@@canobenitez I'm answering under the premise that you have a genuine interest, and your intentions are not hostile. Looking at Mike's explanation of the role of nutrition in muscle building, you will see the necessity for protein above maintenance level is only very slight. We can therefore accept the RI (reference intake) for protein as a yardstick, the RI being adequate for 50% of the population. A bodybuilder should ascertain their lean body mass compared to that average and determine their demand accordingly. As a rough estimate, the bodybuilder being more active will need a higher maintenance level of calories too, and 12% of calories from protein is optimal. From the 'Perfect Health Diet' by Jaminet and Jaminet, there is a 'natural' intake of carbohydrate that is not so little that there is a deficit (ketogenesis), nor so much that there is an excess (de novo lipogenesis). This is generally 25% of energy. Again, this doesn't alter as dramatically as we have been led to believe, because the longer we engage in activity for instance, the larger the proportion of energy can be met by fat. The vast majority of energy is therefore met by fat; either body-fat or ingested. The ideal ratio of that fat is that of our body's fat; 57% MUFA, 40% SFA, 3% PUFA. Who am I to say so? Who am I not to say so? Who are you to ask? Mike said along the lines of 'if what I have to say doesn't make sense in and of itself, then it means nothing'. God bless you.
@@John-kb7pv In the short term, but th-cam.com/video/Yo3TRbkIrow/w-d-xo.html only a Mediterranean Diet inclusive of olives and nuts is proven to be chronically healthy.
'Expert' guidance has focused on relative trivia such as energy density, to the exclusion of the hormonal effects of food; the chemical messengers that actually govern health.
What if I want to put on more then 10 lbs of muscle in a year. Why is fat such a problem, that comes off much faster. I've seen him knock over protein consumption but I've seen studies that all average on 1 gram of protein per pound of bodyweight. 200lb man should eat 200 grams of protein per day. 80grams of protein in a lb of ground beef. That's 2 1/2 lbs of meat a day. In other words 800 calories of protein a day out of a 2000 calorie diet. That's around half of what you eat is meat/eggs because fat is attached and has double calories. Sorry but I just don't get how taking 2 bites out of an apple depicts the knowledge a novice needs to grow quickly. Sounds more like remaining cut for competitive bodybuilding. It's like an astronaut trying to dumb down astrophysics. I can't afford to eat $20 of meat or eggs everyday and with a scoop of protein powder at 25 grams I need 2 scoops 4x a day. Put anything else in the blender and that's alot of full stomachs to be adding meals to. Protein is the best nutrient to repair tissue. I wasted so much time in the gym as a youth thinking a scoop a day got me results. Now I work 1/8 as long with a tiny total gym and growing faster then when my metabolism was raging with testosterone. If I surpass my results of my prime gym junky days of 3 hours a day 6 days a week I'm going to be passed at all the time I've wasted due to poor education in schools and gyms. I was a personal trainer too. It's really pathetic how nutrition and excersize science is decoupled.
Mentzers point here is not to tell you to eat 16 calories extra as it is. It’s just a general example. You could eat 200 calories more and gain much faster
If you want to become a well-developed muscle jack in your life, you need to consider these few things: 1. your parents need to serve you with good genes 2. you need to take advantage of the most appropriate time of physical development, usually between 17 and 20 3. you need to train to absolute failure, without it the muscles have no reason to increase 4.train only once a week, one set for one muscle group, enough are chinups, dips and squats and 4. you have to listen to Mike Mentzer
Training once a week is not recommended by anyone other than Mentzer and from what I know he only started recommending the once every 6 or 7 days later on in his life.
Very knowledgeable but let's not kid ourselves Mike indulged in pharmaceutical help just like everyone else of that Era. You don't have that kind of definition & mass without help.
No evidence of steroids having caused the hereditary heart condition he died from in the autopsy report (he had actually not used steroids since 1980 -- 21 years prior to his death), but perhaps you know best.
Testosterone and calories is what does it. Not this hocus pocus. Interesting guy but what the hell by this logic waaaaaay more people would be jacked or even huge.
The laws of thermodynamics don't care what you're eating. You've greatly misinterpreted the purpose of him saying "All I need is 16 extra calories per day" (4g of protein calories ABOVE maintenance).
I respect Mike as a bodybuilder and as an interesting human but this is ridiculous....10 lbs of muscle in a year by adding only 16 cals a day? who the hell can even calculate/track their cals THAT precisely? His "one and only valid theory of bodybuilding" is strewn with this type of flawed one dimensional-looks-good-on-paper "logic".
Come on, don’t be foolish now. Mentzer’s point, while I never tested it or seen it proven, isn’t to tell you to monitor your daily intake + 16 calories, nothing less or nothing more, he is saying that you don’t have to eat thousands of calories in surplus, just 16 calories more to get 10lbs in a 1 year period. So if you have trouble monitoring it, I’m sure he would have told you to just eat in surplus with a number that you can track, like 100 or 200.
@@edmeyer4800 post body then, since you must be so knowledgeable on bodybuilding. I need to see it by myself to be truly convinced. Surely you’ll show that you can’t gain 2lbs of muscle a month because you’re not on "the roids" (and absolutely not because you train like shit and eat like a moron).
Please don't buy into this bullshit. The human body has the ability to raise or lower your metabolic rate to meet your needs. What he should have said was you will need to keep raising your calories by aprox 25 per day until you see a change in the scale that can't possibly be from muscle weight only.....meaning you are gaining fat now. Then reassess what is your likely new metabolic expenditure per day. Then decide if you want to address the minor fat you gained or keep training for muscle gain. If you are good with the new fat then again bump up your calories again but choose a more minor approach like 50-100 calories per week instead. Again watch the scale each week and your build in the mirror. Take measurements of your arms, waist, legs, etc. If you are getting bigger but your waist is the same then all is good. If you are mass training, I would personally do 2-1 calorie surplus. Meaning twice as much time pushing a calorie surplus vs going calorie deficit. So like 6 weeks pushing a calorie surplus....then 3 weeks reversing and going 500-1000 below maintenance. If you are too fat then reverse it. 6 weeks cutting and then 3 weeks carefully reversing your calories back to ideal maintenance and back to cutting again until you reach an obtainable bodyfat level of say 15%. It is unrealistic for a fat man to think he will go below 15% fat without loosing too much muscle. Guys at 10% fat rarely if ever have big muscles and can move serious weight. 15% bodyfat looks very good and you look powerful if you got enough muscle during bulking. Women look awful when their bodyfat gets too low. Fitness competitors look great in the off season and awful on stage.
I love how Mike is simplifying nutrition and weeding out the misinformation that is out there.
Thanks for posting!
Weider not as happy...
i mean it's not simple at all. he's completely incorrect. 16 calories is nowhere near enough to add because any tiny variation will completely throw off that dailys growth. it's far more simple to add more calories than that to your daily bulk to make up for any minor changes in the day that may occur because we are not robots who live the exact same life day after day for a year straight.
@@reenamola2162 i thought he said 147 calories above maintenance for 30lbs a year
@@reenamola2162 People who are discipled and have a purpose in life live like that! You are in the majority, while us disciplined people are the minority!
This channel is a nice pay of respect to Mike's legacy! The intro is so well done too! Thank you!
Thank you very much for your post and for your kind words.
@@HEAVYDUTYCOLLEGE Yes, thank you so much!
@@CorwinTH-cam Thanks, Corwin!
I wish I found out about Mike’s guidelines and principles 10 years ago when I started weight training. It would have saved me from a lot of pain and injuries due to the fact I was exercising with way too much intensity for 6 days a week and each session lastest about 2 hours.
Listening to his stuff and examining what I used to do, it makes perfect sense that I plateaued, got injured and then had to take years off to rehabilitate not just my muscular system but also my central nervous system.
I was fed the misinformation that I needed to eat excessive amounts of protein and food in general and train like crazy each and everyday.
I also kept using more and more steroids and experimenting with different drugs to promote growth and healing, and it still never got me through that plateau. It actually probably just further hindered my central nervous system and my ability to recover. It all makes sense now. I’m just glad I reached that point of exhaustion and stopped using drugs to try and combat my fatigue and took care of myself.
It’s a shame his ideologies and lectures weren’t being highlighted. I think it’s due to the change of the physiques on the Olympia stage. Everyone was pushing “become a mass monster”
Like everyone else keeps saying, Mike was ahead of his time. He was a very smart person. I don’t know why this stuff isn’t pushed more. It’s gold and can save a lot of young guys from over doing it and possibly dying from drug use.
You live and learn though. I’m glad I eventually stumble across this stuff. So thank you TH-cam algorithm. You’re actually good for once lol.
well spoken!
greetings from cologne, germany
Because it would eliminate all the hype products $$$
Hey man, thanks for sharing your life experience. A living proof to some who still doubt Mike.
I hope those damages get undone as much and as soon as possible.
"If your not growing its not because of inadequate nutrition, it's because of inadequate intensity."
Or it could be nutrition lmao
@@MrXennon1right?!? 😂
@@MrXennon1more intense you train more nutritioun you need and vise versa
@@MrXennon1 His statement assumes you are getting enough nutrition.
Or rest
Arnie was my all time great in terms of physique. I'm in the gym a lot and have trained for about 16 years with little knowledge of bodybuilding. I'm not a body builder I just lift. Having stumbled across mentzer this week I'm in awe. To me this man has the best physique of all time. This is guy to follow
He also got a perfect 300 score
Imagine what he would have brought to bodybuilding if they didn't crush him @ the 1980 Mr Olympia. He had multiple Mr O titles ahead of him. So sad he "retired" too early. True icon. RIP Mr. Heavy Duty. Fortunate to have seen him compete @ 79 Mr Olympia
I wish Mike had competed one more year, what a minute the 81 contest was fixed also!
Him retiring in the face of rigged results is more notable than if he had won 10 olympia titles. That’s integrity. Shame on every other bodybuilder at those rigged shows that crawled back the next year for scraps
I love Mike Mentzer, my favourite body builder of all time, I’m doing online coaching with a body builder he taught called John Heart. Minimal high intensity workouts, calorie counting, I love it ❤️
Would love to see your workout split bro
Thanks John I’m just reading Yours and Mikes Book H.I.T . Mike was such a Golden Era Legend and I’ve only just really studied Him and what I noticed straight away is His intelligence and the beautiful and elegant way He expressed His words on His beliefs in what works and what is unnecessary . He’s The Man !
1980 Mr Olympia was Mikes all day
Thanks for your post, T800!
Someone showed me this 10 years ago it changed and undoubtedly saved my life! I coupled it with 3 exercises 1 set to failure every seven days in 9 months I lost almost 100lbs this stuff is biblical!
This channel is 🔥 I’ve been getting into mike mentzer lately then I come across this channel posting daily about him 🔥🔥🔥🔥
That last part was truly fascinating
This feels so good to watch, just got my crunch gym membership. waited till now for all the New years resloution starters to quit. march is usually about when they quit going to the gym so it should be nice and quiet....
Thanks for this video! I have just begun learning the wisdom of Mike Mentzer and then you release this great video! Serendipitous!
Glad it was helpful!
Get the books High Intensity Training the Mike Mentzer way and The Wisdon of Mike Mentzer. I have just finished both and a wealth of information is contained within.
@@frubetube I have both! Great books!
Titan of his era!
I wish he was still alive, but im so glad he left us with this great knowledge
Thanks for this knowledge
And don't forget rest, stress management, and micronutrients. You can eat the right calories and macro, train intensely and frequently, but if you don't do all the above, you're not getting anywhere. When people says bodybuilding is not a sport or a hobby, it's a lifestyle, they literally mean you do it 24/7. From how you sleep, how you eat, how you move in your workplace and commute to them, how you train in the gym, how you buy clothes and gro yourself to keep your mental health, the contents you consume to balance motivation and satisfaction, LITERALLY ALL OF THEM.
Mike Mentzer is a legend
Amazing! Keep it up, John!
Thanks, Leonardo!
What he says is simple, it makes sense, and it goes against the interests of the fitness industry which is a probable sign of it being true.
Zato je i prerano umro
Makes alot of sense. Very useful
Mike was a genius.
Great channel btw, keep these great videos going & Mikes Legacy going also 💪🏻
I am trying to lose weight and down to my last 12 pounds and it is getting a little harder to stay on the wagon, but I am seeing the eye at the end of the tunnel and I am starting to feel rejuvenated and will press forward. 1500-1600 calories a day for the next six weeks should get me there.
Inadequate intensity. Well said. You need a stimulus.
Another informative upload! 📖💪
During the making of this video, the words of the wise Mike Mentzer sunk into John littles head and transformed him into John Swole.
Super interesting point about bigger bodybuilders getting hotter because they don’t radiate heat as efficiently as smaller people, and thus become more food efficient and therefore need less food
I’d never thought of that !!!!!
Again
Mentzer thinks about things in ways different to the average Meathead
Thanks for posting John
Chris
No worries, Chris! Thanks for posting.
It doesn't explain the entire phenomenon and he is unaware of TEF as it relates to food intake/macronutrient profile (as part of TDEE, apart from BMR/RMR, EAT, and NEAT/SPA) and body temperature, but it is a neat idea. Mark, ofc, would have probably not known of the Constrained Energy theory or Dual Intervention Model either.
Maybe I misunderstood this but I don't get how it could be right. How does a 300lb person at 10% body fat not require more calories than a 150lb person at 10% body fat to maintain?
@@SpodyOdy of course the 300 man would require more calories to maintain size. But since most energy is lost as heat to stay warm it makes sense, bc bigger animals are more efficient in retaining heat.
@@SpodyOdy They do require more calories than a 200 pound person but in context of the extra 100 pounds the difference starts to get smaller and smaller. 5:25 listen again
If your someone that struggles with your weight either want to gain or lose you should understand this principle to reach your goals. Even though nobody wants to be counting calories the math makes sense and if you do these things you should be able to reach your goals .
Dude had his shit together a long time ago. These influencers of today need to watch Mike and get real.
Thanks for your post Anthony!
Thanks for the content! It’s great stuff. I’m ashamed to admit I just discovered MIke Mentzer recently.
@@NuU_Wellness_Coaching Thanks for your post, Anthony.
Nice! Keep it coming!
5:00
How to tell the speaker with one question you weren't really listening. Remarkable.
It’s a valid question. Maintaining greater muscle does indeed require different nutrition than a small flabby body.
@@MrTonyBarzini
Determining maintenance calorie need is exactly the same irregardless of the fitness level or body type. Nutritional needs are universal.
I would say 5 days is not enough to determine your maintenance.. it is too short and weight fluctuations can happen +/- 2 kg of liquids for instance
My thoughts exactly. I think 1-2 weeks is needed at least.
Doing maintenance for 2-3 weeks and tracking it is perfect. Considering Mentzer says to take a 2-3 week break from training before starting Heavy Duty.
It all lines up!
yep you need a least a full week
I think it's just the starting point, obviously you should always be weighing yourself each day and measure your waistline, easiest way too track if your going in the right direction. Then just add or subtract some calories if needed.
Where do you get all these recordings? Its amazing
surprisingly sound advice from him.
Man is brilliant
I really want to know where to find the background music in the first 20 seconds of the clip.
Please tell me where to download it because I like it
Very interesting my please do something about the audio quality
The audio is what it is; cassette tape recording in amongst a crowd in large room 21 years ago. These (for the most part) are not in-studio recordings.
@@HEAVYDUTYCOLLEGE excuse me I didn't want to complain. There are possibilities to change it a bit. Maybe there I a audio engineer in the follower crowd. Would be great. Lime your content. ✋
He knew a lot but not enough to stop taking substances that killed his kidneys.
His was a tragic tale of promise and pride. The unsung hero of body building .
Siga postando os videos! Te desejo muita sorte com o seu canal! Continue firme com os videos!
Um abraço e fique bem!
How a person with more muscle mass have slower metabolism rate after certain point?
Usually a person with more muscle mass tends to have more metabolic rate inorder to maintain muscle mass ..
But mentzer said opposite to this logic..
Can anyone explain it?
I believe his reason was that a large percentage of calories are spent maintaining body heat, as the muscle gets bigger the amount of heat generated within the body increases to a greater extant than the external surface area (where cooling takes place) meaning less calories get heating the interior of the body.
Logical Without the so Called "emotion"...emotion kills dreams!
We are so lucky to have apps today am I right? So easy now.
Very true.
Just extra 16calories..damn..The best way
Men its hard to eat 2500 calories I mostly make 1500-1800 cal per day and eating clean,
2500 Is a lot
Add olive oil
You don't need that much use your zero mile Brain
Whatever it takes. Nice tip the olive oil, another thing im gona add is more fruits, I have been eating arrount 2 fruits per day, im gonna start eating 5 even 7 fruits per day.
@@danielferdel nut butters are your best bet, you can find organic sugar free nut butters
i don't believe 16 calories would make any significant difference. If its a little bit hotter outside or you walk a few more steps those calories are burnt. 500+ calorie surplus seems reasonable
>hotter
We require calories to convert to heat when it's cold outside
>extra steps
500 calories is like an hour running
Ahhh, the analog sound of chalkboard
1 pounds of muscle is 600 calories, now 10 pounds is 6000. 6000/365(days) you get 16 calories a day. It's not that hard guys
In that 16 calorie 4kcall is 1 gm protein
To grow 10 lbs of muscle you need 16 extra calories a day? That's only 5840 calories extra per year. 1 lb of muscle is about 4000 calories so that's just over 1lb not 10lb. And that's assuming it all goes towards muscle building with no waste.
150-200 extra calories does sound more common sense.
Though calories are kind of a questionable measure anyway, and some calories are way more efficient than others. (E.g., watermelon vs. French fries)
@@ThePallidor can you explain why calories from fruits are better than potatoes?
1lb a muscle is quoted as being 600 cals in the other Mentzer videos.
@@canobenitez basically what you eat determines the metabolic response. High glycemic foods trigger a greater insulin response, and when there’s no immediate need for these simple fast-acting sugars, such as when glycogen storage is full and you’re sedentary, it gets stored as fat easily.
@@MrTonyBarzini I don't see how that is possible if protein is 4 calories per gram. 600 calories is only 150 grams of protein. How can 150 grams also equal 1lb?
To gain 10 lbs in one year, a person would need to consume (10 lbs * 3500 cal/lbs)/365 days = 95 calories extra per day.... not sure where he's getting 16 calories
I believe I read from him that a pound of muscle was 600 calories
He did some math in a different video saying that muscle is like 22%-25% protein with the remaining percent being mostly water and a little bit of other tissue.
That may be the case but I don’t think it is possible to measure calories accurately enough to eat an extra 16 exactly per day. There are errors in everything and even when you eat in a surplus one reaction of the body is to move more to burn off the calories.
A lean bulk nowadays is usually around 200 extra calories above maintenance to account for errors in calorie measurements. Plus it is more of a feedback loop by measuring how much weight you are gaining per week or month to adjust your surplus.
A pound of FAT has 3500 calories. A pound of muscle has 600 calories
(10*600)/365=16.43
I don’t think the body would use 600 calories to make a pound of 600 calorie muscle. It’s not as much as 4.5 times as general media says.
Most likely within the 2-3x range. 1200-1800.
@Mintoness We dont choose how our body stores calories. You cant consume 700 calories and expect all of it to be muscle. It doesnt work that way. You consume calories and a portion of it turns to fat and the other turns into muscle. That's the reason bodybuilders bulk and cut. If it was as simple as eating 700 calories more, everyone would do it
The smartest bodybuilder to ever live
I was really liking this guy for the first 10 videos. He's lost me on a few recently. I think a lot of his stuff worked for him but after he had already achieved his size and strength, and with the support of anabolics. I believe what he said about it being very easy to maintain muscle. Gaining muscle naturally tho, it just doesn't make sense. Most fitness coaches will tell you that you need to be in a 10% surplus. So for most people that is an additional 200 to 350 calories. I've talked to lots of people who have said they are in a 100cal surplus for years gaining maybe 1 to 2lbs of muscle a year, if any. They said as soon as they bumped that surplus up to 300cal to 500cal over, they were throwing around significantly more weight in their exercises regularly. I think what he is saying might work if you're doing a body recompisition program where you already have extra fat, but if you were at a low body fat already, you would need way more than 16 additional calories to notice any growth. To keep this in perspective, 16 extra cal over 365 days is only 5,840. How do you build 10lbs of muscle in sub 6,000 cal?
Excerpt from an article:
Fat Loss: Scenario A
If a person creates a 3,500 caloric deficit, that deficit does not come solely from fat. That person may get 90% of the energy deficit from stored fat, for instance, while the other 10% comes from LBM/protein.
In that scenario 10%, or 350 calories, comes from LBM, which has 600 calories per pound (remember that factoid!). That’s equates to about a half a pound of weight loss. The remaining 90%, or 3150 calories, come from fat, which equates to just under one pound of fat loss. Therefore, the total weight loss for that person would be about 1.4lbs (0.5lbs from LBM and 0.9lbs from fat).
So to lose an actual pound of fat in this scenario requires about 10% of a larger deficit than the 3,500 (a 3,850 calorie deficit) since 10% of the energy came from the breakdown of protein.
If that math just broke your brain, relax. This is exactly why focusing on 3500 calories = one pound can be an exercise in futility.
Calories in a Pound of Muscle
In general, there are 700 calories worth of energy in a pound of muscle tissue.
And because there a fewer calories in a pound of muscle, body weight will go down quicker if more muscle is lost, as opposed to body fat.
For instance, in a theoretical (and completely impossible) example in which a person loses 100% muscle as a result of a 3,500-calorie deficit, they would lose 5lbs (3,500 calories/700 calories per pound).
Unfortunately this does not work the opposite way. And before you get your hopes up, I must clarify that it does take more than 700 calories to build a pound of muscle. Some people have assumed that if a pound of muscle only contains 700 calories then to create a pound of muscle, you only need to eat 700 calories above maintenance. If this thinking was correct, then you could gain a pound of muscle every month by eating 23 calories per day over maintenance. If that sounds too good to be true.....it is.
It takes more energy to store calories in the body when weight is being gained.
So even though one pound of muscle may only contain about 700 calories, it may take 2000 or more calories to build that muscle in the first place.
And therefore, even if you create a 3,500 surplus and 100% muscle was being gained, you wouldn’t gain 5lbs of muscle. In reality, you’d gain closer to 1.75lbs.
Real talk: This is why a small calorie surplus is needed, consistently, to create a new pound of muscle. You need about 2800 or so excess calories to build a pound of muscle. When we consisder that most people can only gain a few pounds of actual muscle maximally per month, that comes down to 200-300 calories over maintenance daily. Not much at all. And you can't force muscle growth which means eating more will only lead to fat gain.
*End Except*
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I can see why his books are expensive
What's he saying in last point can't get it , if bigger size man with matured muscle mass why he need less food
Nutrition...the part nobody likes in terms of the amount and what to eat!
If a calorie is a calorie is a calorie, fat could be used for high-intensity contractions. It can't, because carbohydrate is the only macronutrient that can be metabolised in the absence of oxygen.
Similarly, carbohydrate stimulates more insulin, with fat stimulating relatively little, and protein somewhere between the two.
Ergo, the more carbohydrate you eat the more your metabolism is primed to store fat, at which times it cannot burn fat for fuel.
The experts are completely wrong in what they are recommending as the macro ratio for a healthy diet
healthy ratiofor who? sedentary people? or people wanting to build muscle? what ratio would you recommend? what is your source and your credentials to say so?
@@canobenitez I'm answering under the premise that you have a genuine interest, and your intentions are not hostile.
Looking at Mike's explanation of the role of nutrition in muscle building, you will see the necessity for protein above maintenance level is only very slight. We can therefore accept the RI (reference intake) for protein as a yardstick, the RI being adequate for 50% of the population. A bodybuilder should ascertain their lean body mass compared to that average and determine their demand accordingly. As a rough estimate, the bodybuilder being more active will need a higher maintenance level of calories too, and 12% of calories from protein is optimal.
From the 'Perfect Health Diet' by Jaminet and Jaminet, there is a 'natural' intake of carbohydrate that is not so little that there is a deficit (ketogenesis), nor so much that there is an excess (de novo lipogenesis). This is generally 25% of energy. Again, this doesn't alter as dramatically as we have been led to believe, because the longer we engage in activity for instance, the larger the proportion of energy can be met by fat.
The vast majority of energy is therefore met by fat; either body-fat or ingested. The ideal ratio of that fat is that of our body's fat; 57% MUFA, 40% SFA, 3% PUFA.
Who am I to say so? Who am I not to say so? Who are you to ask? Mike said along the lines of 'if what I have to say doesn't make sense in and of itself, then it means nothing'.
God bless you.
The only diet that has ever worked for me to lose fat is high carb, low fat
@@John-kb7pv In the short term, but th-cam.com/video/Yo3TRbkIrow/w-d-xo.html only a Mediterranean Diet inclusive of olives and nuts is proven to be chronically healthy.
'Expert' guidance has focused on relative trivia such as energy density, to the exclusion of the hormonal effects of food; the chemical messengers that actually govern health.
This means bulking is useless and only an extra bite of meat should be more than enough to grow?
It just means you don’t require huge amounts of protein to grow muscle.
What if I want to put on more then 10 lbs of muscle in a year. Why is fat such a problem, that comes off much faster.
I've seen him knock over protein consumption but I've seen studies that all average on 1 gram of protein per pound of bodyweight. 200lb man should eat 200 grams of protein per day. 80grams of protein in a lb of ground beef. That's 2 1/2 lbs of meat a day. In other words 800 calories of protein a day out of a 2000 calorie diet. That's around half of what you eat is meat/eggs because fat is attached and has double calories.
Sorry but I just don't get how taking 2 bites out of an apple depicts the knowledge a novice needs to grow quickly. Sounds more like remaining cut for competitive bodybuilding. It's like an astronaut trying to dumb down astrophysics.
I can't afford to eat $20 of meat or eggs everyday and with a scoop of protein powder at 25 grams I need 2 scoops 4x a day. Put anything else in the blender and that's alot of full stomachs to be adding meals to.
Protein is the best nutrient to repair tissue. I wasted so much time in the gym as a youth thinking a scoop a day got me results. Now I work 1/8 as long with a tiny total gym and growing faster then when my metabolism was raging with testosterone.
If I surpass my results of my prime gym junky days of 3 hours a day 6 days a week I'm going to be passed at all the time I've wasted due to poor education in schools and gyms. I was a personal trainer too. It's really pathetic how nutrition and excersize science is decoupled.
So I don't need to eat 6,000 kcal/day of chicken, broccoli, & rice to look like the Rock or Thor? :)
No you would need a fuckload of steroids tho.
@@yo25999 How come they never mentioned that in all the muscle magazines when I was growing up?
Mentzers point here is not to tell you to eat 16 calories extra as it is. It’s just a general example. You could eat 200 calories more and gain much faster
The bigger you get the Warmer you get.
No thanks it’s already 100+ degree summers here with heat waves on top of that don’t want to one degree hotter
If you want to become a well-developed muscle jack in your life, you need to consider these few things:
1. your parents need to serve you with good genes
2. you need to take advantage of the most appropriate time of physical development, usually between 17 and 20
3. you need to train to absolute failure, without it the muscles have no reason to increase
4.train only once a week, one set for one muscle group, enough are chinups, dips and squats and
4. you have to listen to Mike Mentzer
Good points.
Training once a week is not recommended by anyone other than Mentzer and from what I know he only started recommending the once every 6 or 7 days later on in his life.
@@mikebellsfitnessshorts2783 and to that he only recommends that to expert lifters, for beginners he says every 3 days
Very knowledgeable but let's not kid ourselves Mike indulged in pharmaceutical help just like everyone else of that Era. You don't have that kind of definition & mass without help.
true you can have the best diet and workout regiment in the world and wont come close to that physique
He passes away at 49. The heart is a muscle too. The steroids ended his and his brothers life just 2 days later. Sad story told to many times..
No evidence of steroids having caused the hereditary heart condition he died from in the autopsy report (he had actually not used steroids since 1980 -- 21 years prior to his death), but perhaps you know best.
Then what about Arnold and Frank Zane and Leo farigno
They all are still a live
@@zaidmeazer3617 I’m not sure what point it is you are attempting to make. Arnold, Frank and Lou all used steroids throughout their competitive years.
@@HEAVYDUTYCOLLEGE that was my point they ALL used steroids.
If steroids where the cause of death ,then all of them would be died already
@@zaidmeazer3617 My bad. I thought you were asking me the question. Apologies.
Doesn't take into effect the adaptability of the metabolism
He was talking ish to cover his abuse but I respect his hustle
Wym?
Testosterone and calories is what does it. Not this hocus pocus. Interesting guy but what the hell by this logic waaaaaay more people would be jacked or even huge.
I don't take training/nutrition advice from PED addicts.
I'll keep that in mind.
Gold jacket, green jacket, who gives a shit?!
@@whitneysmith909 what do you mean?
Wow, +/- 10 calories can make me fat or emaciated in a few years. I don’t think our ancestors counted calories. Not all calories are equal.
The laws of thermodynamics don't care what you're eating. You've greatly misinterpreted the purpose of him saying "All I need is 16 extra calories per day" (4g of protein calories ABOVE maintenance).
Precisely, Catfish.
I respect Mike as a bodybuilder and as an interesting human but this is ridiculous....10 lbs of muscle in a year by adding only 16 cals a day? who the hell can even calculate/track their cals THAT precisely? His "one and only valid theory of bodybuilding" is strewn with this type of flawed one dimensional-looks-good-on-paper "logic".
Come on, don’t be foolish now. Mentzer’s point, while I never tested it or seen it proven, isn’t to tell you to monitor your daily intake + 16 calories, nothing less or nothing more, he is saying that you don’t have to eat thousands of calories in surplus, just 16 calories more to get 10lbs in a 1 year period.
So if you have trouble monitoring it, I’m sure he would have told you to just eat in surplus with a number that you can track, like 100 or 200.
Nobody gains 10lbs of muscle a year unless your on steroids!
@@edmeyer4800 you can gain 2lbs of pure muscle in one month of training
@@kfcchickenburger not constantly ever month drug free bud 😄
@@edmeyer4800 post body then, since you must be so knowledgeable on bodybuilding. I need to see it by myself to be truly convinced.
Surely you’ll show that you can’t gain 2lbs of muscle a month because you’re not on "the roids" (and absolutely not because you train like shit and eat like a moron).
Please don't buy into this bullshit. The human body has the ability to raise or lower your metabolic rate to meet your needs. What he should have said was you will need to keep raising your calories by aprox 25 per day until you see a change in the scale that can't possibly be from muscle weight only.....meaning you are gaining fat now. Then reassess what is your likely new metabolic expenditure per day. Then decide if you want to address the minor fat you gained or keep training for muscle gain. If you are good with the new fat then again bump up your calories again but choose a more minor approach like 50-100 calories per week instead. Again watch the scale each week and your build in the mirror. Take measurements of your arms, waist, legs, etc. If you are getting bigger but your waist is the same then all is good. If you are mass training, I would personally do 2-1 calorie surplus. Meaning twice as much time pushing a calorie surplus vs going calorie deficit. So like 6 weeks pushing a calorie surplus....then 3 weeks reversing and going 500-1000 below maintenance. If you are too fat then reverse it. 6 weeks cutting and then 3 weeks carefully reversing your calories back to ideal maintenance and back to cutting again until you reach an obtainable bodyfat level of say 15%. It is unrealistic for a fat man to think he will go below 15% fat without loosing too much muscle. Guys at 10% fat rarely if ever have big muscles and can move serious weight. 15% bodyfat looks very good and you look powerful if you got enough muscle during bulking. Women look awful when their bodyfat gets too low. Fitness competitors look great in the off season and awful on stage.
too smart for this old Ukrainian
Blasphemy!
Mynetcalorie app is a game changer